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    Team Salmon
    Francesco Pappalardo
    Lap manuali in pista (18 giri in pista sono un pò noiosi!) 15.1km@4'27": wu 3.75km@4'40" + RB 6x (832m@4'02" REC 416m@4'22") + 3.7km@5' (passi calcolati in base al tempo e considerando il percorso in terza corsia quinidi 1giro=416m e 2giri=832m) comprese soste per salutare un pò di amici e chiacchiaerata con il coach.

    Notable (as of the date of this run)

    Nothing notable

    Fastest 9 mile runs

    • 6:53/mi
      11/16/16
    • 6:55/mi
      12/24/14
    • 6:57/mi
      3/22/17
    • 6:58/mi
      4/03/22
    • 6:58/mi
      1/15/14
    • 6:58/mi
      3/08/17
    • 6:58/mi
      10/18/17
    • 6:59/mi
      12/07/16
    • 7:01/mi
      1/02/14
    • 7:01/mi
      10/06/17
    • 7:01/mi
      1/02/16
    • 7:02/mi
      2/22/17
    • 7:02/mi
      10/30/14
    • 7:03/mi
      2/14/17
    • 7:04/mi
      2/24/17
    • 7:04/mi
      1/06/16
    • 7:05/mi
      11/11/14
    • 7:05/mi
      11/09/16
    • 7:05/mi
      11/08/24
    • 7:05/mi
      4/11/13
    • 7:07/mi
      3/28/18
    • 7:07/mi
      12/06/14
    • 7:07/mi
      12/18/14
    • 7:08/mi
      3/02/17
    • 7:08/mi
      6/04/23
    • 7:08/mi
      6/06/17
    • 7:08/mi
      10/17/23
    • 7:08/mi
      3/01/23
    • 7:09/mi
      12/16/13
    • 7:09/mi
      8/22/15
    Last 30 days
    Last 90 days
    Last 180 days

    When

    Wednesday
    Mar 29
    63 °F
    48% rh
    Mar 29 Wednesday

    Total distance

    9.39miles

    Elapsed time

    1:07:22 6:11PM - 7:18PM

    Average pace

    7:10minutes per mile

    Route

    Fiera Campionaria
    Milano, Italy

    Nth longest run

    miles

    Nth fastest (for a similar distance)

    pace

    Average speed

    8.36mph

    Calories

    851
    780Calories/hour

    Food equivalent

    3 pitas & a ton of hummus
    or something unhealthy...

    Average heart rate

    139bpm
    91 - 168bpm

    Average cadence

    174spm
    108 - 214spm

    Change in speed over route

    Splits